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failure of a joint or muscle's protective mechanisms and
may result in a chronic injury. Chronic injury is
characterized by a gradual onset with no history of a
specific incident. Symptoms of an overuse injury can
include: loss of strength, reduced range of motion, swelling,
stiffness and pain. If left untreated, a chronic injury may
cause permanent damage.
Overtrain,
Overuse,
Overtraining and overuse are not the desirable results of
fitness training. Both can usually be attributed to setting
unrealistic goals or lack of information regarding and
effective training principles. Specific training principles
such as progression and overload must be adhered to in
order to safely and effectively achieve cardiorespiratory
and muscular fitness.
Overload, one of the most important training principles, is
defined as subjecting a physiological system (i.e.
cardiovascular, respiratory or muscular) to a greater-thannormal load or stress in order to achieve measurable
improvement in functional capacity.
And
To avoid overuse and overtraining, and reap the benefits of
overload, follow the American College of Sports Medicine
(ACSM) training guidelines for improving cardiorespiratory
and muscle fitness.
Overload:
What's the Difference?
Overtraining is a process, which occurs when the volume
of training (intensity, duration, frequency) over a period of
days or weeks is excessive enough to cause chronic
fatigue and a decrease in physical performance.
Overtraining affects the whole body and can occur when
there is insufficient recovery time between workout
sessions, when workouts are too intense and/or when
workouts last too long. Although fatigue is a natural
component of training, we need to be able to identify and
differentiate momentary fatigue from symptoms of
overtraining. Symptoms of overtraining include:
Ä A sudden decline in performance that is not remedied
by a few days of rest and proper nutrition.
Ä Restlessness
Ä Decreased body weight
Ä Decrease in appetite
Ä Sleep disturbances
Ä An elevated resting heart rate
Ä Persistent muscle tenderness
Ä Chronic nausea
Overtraining can also cause psychological changes such
decreased motivation, confidence and concentration.
Increased stress levels, depression, anger, anxiety, mood
swings and irritability are also common symptoms of
overtraining.
Cardiorespiratory Fitness
F Frequency (How often
to exercise)
I
Intensity (How hard to
exercise)
T Time (How long to
exercise)
T Type (What activity to
engage in)
Muscular Fitness
F Frequency (How often
to exercise)
I
Intensity (How hard to
exercise or how much
resistance)
R Repetitions (How many
times per exercise)
S
T
Sets
(how
many
groupings of repetitions
per exercise)
Type (What activity to
engage in)
Overuse usually results in musculoskeletal injury and is
caused by an accumulation of highly repetitive movement
or force. Repetitive physical stress or impact can cause
800-AEROBIC
ACSM Guidelines
3 - 5 days per week
60 - 90% of max heart rate
50-85% of VO2 Max
20 - 60 minutes of
continuous activity
Aerobic activities such as:
run, walk, bike, swim, dance
ACSM Guidelines
Twice a week on
nonconsecutive days
40 - 60% of a 1 repetition
maximum load
Minimum 8 - 12 (enough to
elicit voluntary muscle
fatigue)
Minimum of 1 set of 8 - 10
exercises for all the major
muscle groups
Resistance exercises,
performed slowly, through a
joints full range of motion